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Tuesday, December 20, 2016

How To Measure Your Body Fat Percentage


Whether you are a beginner that is just starting his weight loss journey, an advanced trainee or even a professional bodybuilder, knowing your body composition is highly important. Body composition includes the measurement of body fat, muscle tissue, bone mass and water. Knowing all of this information can help you to keep accurate track of your progress and be able to set realistic goals. If your dream is to have abs like that professional bodybuilder who is under 6% body-fat and you are an over-weight guy starting at 30%, then you must be aware that your goal is unrealistic on the short term and it will take many years of hard work and dedication to achieve it. 

There are many ways to measure your body fat percentage, some being more accurate while others having a wider range of error. In this article we'll discuss the most accurate ones and we'll take a look at both the pros and cons of each one:


1. Bioelectrical Impedance Analysis (BIA)


This is by far the most wide spread method of all and it's accessible to millions of people who own a BIA scale analyzer. There are many types of devices but they all work the same way: they send tiny electrical impulses through your body and measure how fast they return. Depending on the type of tissue they travel through (fat, muscle, bones or water) the device will then determine the percentage for each one. 


Pros: One of the benefits of BIA scales is that they are quite cheap and easily available in super-markets and online stores. They are also very easy to use and a person doesn't need any knowledge or experience. After pressing a few buttons, the measurement takes only a few seconds.



Cons: Even though it's such a simple and affordable method, it's not very accurate. Readings can be easily affected by your level of hydration (being hydrated will give better results), by meals (a recent meal may affect results), as well as by a workout (measuring right after a workout might also give better results regarding body fat). So in order to get the most accurate results with BIA devices, make sure to measure yourself under the same conditions (same time of the day, with the same level of hydration and with the same amount time after a meal and a workout).


2. Skin Calipers

Thursday, December 15, 2016

7 Fitness Advices For Men Over 40


How to stay fit and healthy is discussed mostly in doctor’s offices, social groups and between friends by men over 40. 

Once you hit 40, things don’t tend to work the same compared to when you are 25...you lose muscle mass gradually, your muscle take a longer time to recover, and your aerobic capacity is reduced. Plus you can be complaining that you no longer can climb flight of stairs due to uncomfortable knee, back or hip pain.

You can avoid this physical declination by remaining active as you age. It does not mean you should slow down in the gym, just make a few changes to your exercises and routine and you will be good to go.


Don’t limit yourself from normal activities. Base your fitness program on your goals and fitness level than on how old you are.

1) You need to define your goals and work towards them

What are your goals? How will you achieve them? Do you wish to work on your weight by losing some pounds or you want to run long distances? You may have the goal of working on increasing your endurance capacity, or you might want to increase your muscular strength. No matter the case, goal setting is very important for you to stay fit.

Regardless of your age, your aim is to take a step forward to achieve overall health.  Exercise will help you increase your overall energy levels and decrease fatigue.

2) Find activities that are convenient for you

Do what you like, what you enjoy the most. Do what you can at your own schedule time. If you are the type of person that played baseball back in the days, join an adult baseball team close to your home.

And if you are not the type but you love to sing or dance, sign up for a class. Don’t do something you don’t enjoy because it affects you morally and physically. For instance, many people find jogging or walking boring while others like it.

If you’re one of them, planning a running program means setting yourself up to failure. Do what is easy for you, what you like and can also have a positive impact on your health.

3) Evaluate your current fitness level and get new motivations

Monday, December 12, 2016

4 Easy Ways To Boost Your Progress At The Gym


So, you’re going to the gym and doing well. You feel stronger, look leaner and more toned. Great news! However to keep it up, continue improving and getting the best out of your workouts there are a few things to bear in mind. When you’re regularly hitting the gym, don’t forget to overlook these points:

1) Eat Right

We’ve all heard the phrase ‘abs are made in the kitchen.’ And it’s true, achieving the body you want isn’t just about slogging it out at the gym. You need to be consuming the right things to repair your muscles and fuel your body. A varied diet containing lots of fresh fruits and vegetables, lean protein, healthy fats and whole grains will suit just about everyone. Don’t be tempted to overeat or make bad choices because you know you’ll ‘work it off’ at the gym. True health comes from the inside, so eat right and make healthy food choices for the very best results.


2) Take Supplements

Alongside a healthy diet, there are a number of supplements you could consider taking to boost your progress at the gym. Whey protein, the best absorbed form of protein is usually taken after a workout to help build and repair muscles. Unlike protein obtained from the diet, whey protein reaches the muscles more quickly. Amino acids will improve muscle density as well as recovery rate. They are used directly by muscle tissue so can help with the immediate recovery of it. 

Creatine is a supplement which can help boost size and strength, promote lean muscle mass and amplify gains in strength. All natural testosterone boosters have been shown to be a safe and effective way to boost gym gains. You could read the results of Testofuel research for more information.

3) Have a Rest Day

A rest day is crucial to your overall success at the gym. To improve your performance you have to work hard. However, hard training will break down your muscles and in the very short term, make you weaker. Therefore a rest day, to recover and recuperate is essential. It’s the rest period which allows you to recover so you can get stronger and handle the increased exertion needed to improve even further.

4) Get a Training Partner

Training with someone else can boost your performance as you can motivate each other. It also means you’re less likely to skip workouts as you’re not able to get away with doing so! Depending on who your training partner is, you might find the competitive element causes you to perform better too. Speak to friends, colleagues or family members and see if anyone has similar goals or wants to improve their fitness. Providing the focus is kept on training and not socializing, it’s an excellent way to boost your progress at the gym.

A few adjustments and lifestyle changes mean you can maximize your results at the gym, and continue to improve your performance and appearance.

Saturday, December 10, 2016

9 Foods That Boost Metabolism And Increase Your Chances Of Losing Weight


Genetics partly controls our metabolism, however, one can boost it up naturally by eating the right food. Cutting down weight is not an easy journey. Most people spend a lot of money to find the perfect product to help them lose weight. Unfortunately, they may end up lacking the right product to suit their needs despite all the effort and money spent. It is so simple to lose weight, stop searching for the right products since all you need is to consume fewer calories than you burn, by using the simple foods in your kitchen and knowing the right way to consume them. Here are some of the foods you need to boost your metabolism as well as helping you lose weight:

1. Lean Meat

Lean meat is rich in iron. Deficiency of iron in the body results in a slow metabolism. Take two to three daily servings of foods rich in iron such as fortified cereal or chicken. Lean meat such as turkey, chicken and beef aid in speeding up body metabolism and burn down body fat since they need a lot of energy to complete digestion. Research shows that the individuals who follow the high-protein diet burn lots of calories after every meal than those who follow the high-carbohydrate diet. To add on that, consuming protein aids to preserve muscle mass in the process of weight loss, boosting the metabolism. A three-ounce serving of skinless, boneless turkey breast weighs in at 119 calories and gives 25 grams of appetite-curbing protein, and just one gram of fat.


2. Egg Whites

Eggs are rich in aminoacids that boost your metabolism, and they also contain protein and vitamin D. Actually, eggs are a good way to begin your day. Taking eggs for breakfast is essential for weight loss. Our bodies use the protein in eggs for body maintenance. Taking a high amount of protein boosts metabolism by up to 85-95 calories in a day, via a process commonly known as the thermic effect of food. This effect is the energy needed by the body for food metabolism, and is higher in proteins compared to carbs or fat. Hence, high-protein foods like the eggs aid in burning more calories in your body.

It is easy to incorporate eggs in your diet since they are easy to prepare and cheap to buy. Eggs are widely available, they are delicious no matter which way you make them. A breakfast omelet made of vegetables and eggs can help in quick weight loss since the eggs are low in calories. If possible, go for free-range or organic eggs.

3. Water

Tuesday, November 29, 2016

The Health-Honeypot - Combing Through The Benefits Of Bee Products


If your kids are anything like mine, the constant search for sugar is like a never ending tug of war. Sometimes I’m strong, and at other times I relent. But the battle rages on, either with me left feeling guilty that my little darlings are lowering their immune systems by consuming junk, or by me feeling guilty that I am depriving them of something to the tune of “everyone else gets them”. Thankfully there is an alternative which gives them both the delicious taste but also a myriad of health benefits - honey, specifically the miraculous Manuka Honey.


Manuka Honey has recently been touted as a superfood and when I began researching it, it became clear why. Full of vitamins, amino acids and disease fighting enzymes, this amazing product can do the lot when it comes to your families health. The only downside is finding genuine Manuka Honey in a world where the market has been flooded with fakes. With that it mind, I sat down at my computer determined to wade through the facts and select a supplier whom I could trust. This led me to the Mr Vitamins website who provide UMF (Unique Manuka Factor) ratings on their honey which allowed me to purchase based on active ingredient strength and quality.

Knowing the UMF rating allowed me to make decisions as to which product would be the most effective for my particular needs. Instead of the usual medicine cabinet full of traditional painkillers and disinfectant, I maintain a natural remedy box which contains strong but natural treatments which are kind to the environment as well as health giving and not detrimental to my family’s well-being.

Up to this point my little box contained a variety of treatments including:

Apple Cider Vinegar - For acid reflux (try a tablespoon in a glass of water), it promotes healthy cholesterol, aids digestion, kills bacteria, treats lice and infestations and many other uses

- High potency vitamin C powder - if given at regular intervals will lower a fever very quickly

- A range of herbal teas including those which aid sleep and assist with nausea

The only problem with little ones is that things like Apple Cider Vinegar may be effective but getting the little dears to go near it let alone drink it is almost impossible. No such problems with Manuka Honey - the most delicious cure-all ever! So what can having this delicious superfood on hand do? Let’s have a look at just a small sample of ways this marvelous elixir can sweeten your life.

Benefits

- Improves the immune system - so overall health benefits
- Eases coughs and sore throats - it contains antimicrobial and antibacterial enzymes
- Reduces acid reflux
- Wound healing - the antibacterial properties enable wounds to heal faster. Even harder to heal wounds can benefit.
- Tooth and gum health - reduces plaque and gingivitis
- A natural vitamin tablet - contains a range of vitamins and minerals including B vitamins, calcium, iron and copper
- Aids digestive health - this is a huge benefit as absorption of nutrients can only be optimal when the digestive system is working correctly
- A natural beauty treatment - tightens the pores and removes impurities

Contraindications

As marvellous as this superfood is, please avoid giving it to children under the age of 18 months and if you have a bee allergy it would be prudent to avoid it.

As you can see by the above list, Manuka Honey is truly a must-have for any parent seriously looking for alternative natural treatments for their family. It can be incorporated easily into the diet, replacing standard honey in recipes or eaten on it’s own. Truly Manuka Honey is the most adaptable, delicious ingredient available today for all round good health. Enjoy!

This was a Guest Post by Hubert Dwight